Period 5 – Week 3 Training Report

PERIOD 5 – WEEK 3  (04/15 – 04/21) TRAINING REPORT

HIGHLIGHTS: This was an overload week with the aim of maintaining my aerobic and strength gains, while increasing lactate tolerance and sustainable race pace. Unfortunately, I developed a head cold, my first in many years. Only one weekday workout was conducted indoors on a power trainer. Saturday’s and Sunday’s rides were conducted outdoors on a local bike trail.

Tuesday’s workout was VO2max intervals consisting of three minutes above benchmark and three minutes under benchmark repeated three times. Average speed was 17.9 mph; maximum speed was 22.1 mph. Average power was 164 watts; maximum power was 495 watts.

Saturday’s ride was a 29.45 mile effort at 60%-70% Maximum Heart Rate (MHR) completed in 1:56:57. Average speed was 15.2 mph; maximum speed was 21.6 mph.

Sunday’s ride was a 30.69 mile effort at 60%-70% MHR completed in 2:01:04. Average speed was 15.2 mph; maximum speed was 23.0 mph.


  • Total Distance: 74.45 mi
  • Longest Ride: 30.69 mi
  • Total Time for Week: 5:26:03 (h:m:s)
  • Avg Speed: 16.1 mph
  • Max Speed: 23.0 mph
  • Avg Power: 164 watts
  • Max Power: 495 watts
  • Calories: 1,500 C
  • Avg Weight: 166.1